7 Breathing Exercises for a Balanced Mind and Body

By The Mindful Leader Team

The Benefits of Breathing Exercises

Practicing breathing exercises offers several benefits for both physical and mental well-being. First and foremost, conscious breathing helps to regulate the body's stress response, which can reduce feelings of anxiety and promote relaxation. Deep, slow breaths activate the parasympathetic nervous system, which counteracts the "fight-or-flight" response and induces a state of calm. Additionally, focused breathing increases oxygen supply to the brain, improving cognitive function, concentration, and clarity of thought. It can also lower blood pressure, reduce muscle tension, and enhance overall respiratory health. Moreover, incorporating breathing exercises into a daily routine can serve as a powerful tool for managing stress, promoting mindfulness, and cultivating a greater sense of self-awareness. By connecting with the breath, individuals can develop a greater sense of presence, grounding them in the present moment and fostering a greater sense of well-being.

Examples of Different Breathing Exercises

In this section, we will explore a variety of breathing exercises that can transform your relationship with your breath and unlock a multitude of benefits. Whether you're seeking stress relief, mental clarity, or a deeper connection with yourself, these exercises offer a powerful toolset to harness the power of your breath.

Something to remember while practicing these exercises is that the breath is composed of four parts. The inhale, a pause, the exhale, and then another pause. These exercises will make use of these parts in various ways throughout. 

Deep Belly (Diaphragmatic) Breathing

Practicing deep belly breathing, also known as diaphragmatic breathing, can provide numerous benefits for both the body and mind. By practicing this technique regularly, you can experience increased relaxation, improved respiratory function, enhanced focus, and a greater sense of mind-body connection.

To practice deep belly breathing, find a comfortable position, either sitting or lying down. Place one hand on your abdomen and the other on your chest. Take a slow, deep inhale through your nose, allowing your abdomen to rise as you fill your lungs with air. Then, without pause, exhale slowly through your mouth, feeling your abdomen fall. Again without pause, repeat the sequence starting with the inhale. Focus on breathing deeply into your diaphragm rather than shallow chest breathing.

Box Breathing

Regular practice of box breathing reduces stress, improves mental clarity, regulates emotions, enhances resilience, and promotes better sleep. It cultivates calmness, focus, and emotional well-being, making it useful for relaxation, clarity, and balance in everyday life.

This technique involves four equal stages: inhaling, pausing to hold the breath, exhaling, and pausing to hold the breath again. Inhale slowly through your nose for a count of four, pause and hold your breath for a count of four, exhale through your mouth for a count of four, and again pause and hold your breath for a count of four. Repeat this cycle several times.

Counting Breath

Practicing counting breaths promotes mindfulness, enhances focus, and induces relaxation. By redirecting attention to the present moment and regulating the breath, it cultivates self-awareness, reduces stress, and fosters inner calm.

To practice counting breaths, find a comfortable position and take a few natural breaths. Once you're ready, start counting your breaths mentally. Inhale and silently count "one," then without pause exhale. Without pausing after the exhale, inhale again and count "two.” Continue up to a count of ten. Once you reach ten, start again at one. If your mind wanders, gently bring your attention back to your counting and begin again at one.

Noting Breath

Noting breath enhances mindfulness, promotes self-awareness, and fosters inner calm. By observing each breath with a word or phrase, distractions are managed, stress is reduced, and the mind-body connection is deepened.

To practice noting breath, sit quietly and focus on your breath. As you inhale and exhale naturally without pause, mentally note each breath using a simple word or phrase, such as "in" and "out" or "rising" and "falling." This practice helps you maintain awareness of your breath and gently brings your attention back whenever your mind wanders.

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4-7-8 Breathing

The 4-7-8 breathing pattern helps regulate the autonomic nervous system, lowers heart rate and blood pressure, and induces a state of relaxation. It can be an effective tool for managing stress, improving sleep, and cultivating a greater sense of well-being.

To practice 4-7-8 breathing, close your eyes and inhale quietly through your nose to a mental count of four. Pause and hold your breath for a count of seven. Exhale completely through your mouth to a count of eight. Without pause after the exhale, repeat this cycle three more times. 

Equal Breathing

Equal breathing brings balance and calm to the mind and body. By synchronizing the inhale and exhale, it reduces stress, improves focus, and enhances overall well-being. Additionally, it encourages a slower and more intentional breath pattern, which can have a positive impact on respiratory health and overall well-being.

Equal breathing is similar to box breathing, however, equal breathing does not include the pauses that box breathing does. To practice equal breathing, sit comfortably and inhale through your nose to a slow count of four. Exhale through your nose to the same count of four. Maintain this equal count for both inhalation and exhalation.

Alternate Nostril Breathing

Alternate nostril breathing helps balance the left and right hemispheres of the brain, promoting mental clarity and improving focus. It also calms the nervous system, reduces stress, and enhances relaxation. It can improve respiratory function, support healthy lung capacity, and regulate the flow of energy in the body.

To practice alternate nostril breathing, first, come to a comfortable sitting position. Then, close your right nostril with your right thumb and inhale slowly through your left nostril. At the peak of your inhalation, pause and close your left nostril with your ring finger, release your right nostril, and exhale through it. Without pause, inhale through the right nostril, pause and close it with your thumb, release your left nostril, and then exhale through the left nostril. Repeat this pattern for several rounds, focusing on the sensation of breath flowing through each nostril.

Remember, these exercises are meant to be practiced at a pace that feels comfortable for you. Incorporating regular breathing exercises into your routine can help cultivate a sense of calm and relaxation in your daily life.

Have you practiced any of these techniques before? What is your favorite breathing exercise to use in your daily life? Tell us your thoughts in the comments below!

A version of this article was posted on July 2023.